Wednesday 6/7/17
A) Warm-up Abmat Pizza Game Then, 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 10 Hollow Rocks *Add weight x 2 rounds With above mix in 10 Scap Push-ups 20 Banded Pull-aparts B) Strength EMOM 12: ODD Minutes: 2 Split Jerks @75% EVEN Minutes: 15-20s...
Tuesday 6/6/17
A) Warm-up Run 400 Meters or Row 500m then or Assault Bike x 60s, 8 Burpees 20 Ft. Bear Crawl 8 Push-ups 10 Scorpions 10 Air Squats Run 200m or Row 200 or Assault Bike x 30s. B) Conditioning EMOM 40: Minute 1: 200 m run Minute 2: 45s Row Minute 3: 12 Burpees Minute 4:...
Monday 6/5/17
) Warm-up Dynamic Warm-up x 5:00 + With a empty BB: 10 Sumo Deadlifts 10 BB Thrusters 20 Double Unders 10 BB Rows 20 Double Unders 10 Front Rack Reverse Lunges 20 Double Unders B) Mobility Banded Hip Mobility x 60s each – Attach band to rig and place in hip crease....
Friday 6/2/17
A) Warm-up 5:00 Dynamic then, 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans B) Activation Glute Activation 2 Rounds of: – X-Band Walks x 10 each direction – Miniband walks x 10 steps each direction – Single Leg Glute Bridge x...
Thursday 6/1/17
A) Warm-up Limber 11 Limber 11 Covers mobility. B) Skill Power Snatch Skill Work: Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for...
Wednesday 5/31/17
A) Warm-up 5:00 Dynamic then grab a PVC 2 Rounds of: 8 Pass Thrus 8 Around the Worlds 8 PVC OHS 4 Yoga Push-ups 20 Banded Pull-aparts B) Prep Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon Overhead Squats Double Unders...
Tuesday 5/30/17
A) Warm-up Row 500m Then, 10 Step-ups 10 Hollow Rocks 10 Supermans 10 Squat Thrusts Then, 500m row or 400m Run B) Mobility Lax Ball x 30s each spot – Triceps – Pec insertion – Scapular C) Conditioning For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Row 50...
Monday 5/29/17
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor"....
Friday 5/26/17
A) Warm-up 5:00 of Funnell Tag then, 2 sets With a barbell 5x Deadlift 5x Front Squat 5x Bent-over BB rows 10 Walking lunges 10 Banded Goodmornings *Add weight and repeat B) Mobility Softball in the glute x 30s ea. + Glute Activation C) Strength Touch n Go Deadlift:...
Thursday 5/25/17
A) Warm-up 2 Round of: 30 Double Unders 20 Walking Lunges 10 Hollow Rocks B) Set-up Metcon Set-up C) Partner Conditioning Not for time w. a partner: 800 Meter Farmer Carry (70, 53) 400 Meter Heavy Sledpush 800 Meter Farmer Carry (70, 53) 400 Meter Heavy Sledpush...
Tuesday 5/23/17
A) Warm-up Coaches Choice of Fun Game B) Mobility Lax Ball: Spend 2:00 on each calve and ankle to prepare for box jumps. C) Conditioning AMRAP 18: 5 T2B 10 Power Cleans (115, 75) 15 Box Jumps w. step down (24, 20) Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55)...
Monday 5/22/17
A) Warm-up, 10:00 5:00 Dynamic Then w. PVC, 10 Pass Throughs 10 OHS 10 Around the World 10 OHS Then w. a barbell, 10 Back Squat 10 Goodmornings 10 OHS B) Mobility, 5:00 Light Goblet Squat 2 x 8 @3311. Rest 60s. *3 seconds down, 3 seconds at bottom, 1 second up, 1...